01/13/2021

Classic Fitness – CrossFit Group Classes

Warm-up

Hip Flow from Down Dog (No Measure)

10 Down Dog Toe Touches

10 Down Dog to Lizard + Thoracic Twist

10 Down Dog to Pigeon

10 Cossack Squats

Warm-up (No Measure)

4/4 Box Step Ups

12 Ring Rows

12 Good Mornings

4/4 Pistol Negatives

12 Ring Rows

12 Good Mornings

4/4 Shrimp Squats/Pistols to a box/Pistols

Back Squat warmup with bar

Back Squats @ tempo

Weightlifting

H: Tempo Back Squats (4 x 8 @ 33X1)

F: Tempo Back Squats (4 x 7 @ 60-70%, 33X1)

Rx/P: Tempo Back Squats (4 x 6 @ 65-75%, 33X1)

Gymnastics

Ring Rows (4 x 3 @ 50X3)

Pull-ups (4 x 3 @ 50X2)

Pull-ups (4 x 3 @ 50X3)

Chest-To-Bar Pull-ups (4 x 3 @ 50X2)

Metcon

Metcon (No Measure)

12 Rounds

30s work/30s rest

H – Walking Lunges

Ball Slams 15/10

Gorilla Rows 20/15

F – Shrimp Squats/Pistols to a box

Ball Slams 20/15

Gorilla Rows 30/20

Rx – Pistols

Ball Slams 25/20

Gorilla Rows 50/35

P – Weighted Pistols

Ball Slams 30/25

Gorilla Rows 55/40